Comparing Nutrients in 7 ounces Macadamia Nuts VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Macadamia Nuts	4%	89%	7%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Macadamia Nuts	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	49% 1425kcal	42.4% 1228kcal	2900kcal per day for Men 19-50 years
Fat	155% 150g	116% 113g	97g per day for Men 19-50 years
Saturated Fat	74.8% 24g	37% 12g	32g per day for Men 19-50 years
Omega 3	25.5% 0.41g	9.8% 0.16g	1.6g per day for Men 19-50 years
Omega 6	15% 2.57g	436% 74g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	21% 27.4g	31.4% 41g	130g per day for Men 19-50 years
Sugars	12.5% 9.07g	NA	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	0.19% 0.14g	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 0.14g	NA	g per day for Men 19-50 years
Sucrose	% 8.8g	NA	g per day for Men 19-50 years
Fiber	45% 17g	60% 23g	38g per day for Men 19-50 years
Protein	28% 15.7g	61% 34g	56g per day for Men 19-50 years

Vitamins

	Macadamia Nuts	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	198% 2.37mg	53.7% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.7% 0.32mg	43.5% 0.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30.7% 4.9mg	52% 8.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30% 1.5mg	280% 14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.55mg	123% 1.6mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	5.46% 22μg	118% 472μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.65% 2.4mg	3.1% 2.78mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	7.14% 1.07mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Macadamia Nuts	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	17% 169mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	167% 1.5mg	404% 3.64mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	92% 7.32mg	169% 13.5mg	8mg per day for Men 19-50 years
Magnesium	61.4% 258mg	61% 256mg	420mg per day for Men 19-50 years
Manganese	356% 8.2mg	182% 4.2mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	53.3% 373mg	328% 2298mg	700mg per day for Men 19-50 years
Potassium	21.5% 730mg	28.7% 974mg	3400mg per day for Men 19-50 years
Selenium	13% 7.14μg	NA	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	23.5% 2.58mg	96% 10.5mg	11mg per day for Men 19-50 years
Water	0.073% 2.7g	0.054% 2g	3700g per day for Men 19-50 years

Nutrient Comparison: Macadamia Nuts VS Toasted Sunflower Seeds per 7 oz

Compare the macro and micronutrient content in 7 oz of Macadamia Nuts versus 7 oz of Toasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Macadamia Nuts vs Toasted Sunflower Seeds:

• 7 ounces of Macadamia Nuts have 3.7 times more Vitamin B1 than Toasted Sunflower Seeds.
• While 7 oz of Toasted Sunflower Seed Kernels no Salt contain 1.8 times more Vitamin B2, 1.7 times more Vitamin B3, 9.3 times more Vitamin B5, 2.9 times more Vitamin B6 and 21.6 times more Vitamin B9 than Raw Macadamia Nuts.
• Both Raw Macadamia Nuts as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Macadamia Nuts vs Toasted Sunflower Seeds:

• 7 ounces of Macadamia Nuts have 1.5 times more Calcium and 2 times more Manganese than Toasted Sunflower Seeds.
• While 7 oz of Toasted Sunflower Seed Kernels no Salt contain 2.4 times more Copper, 1.8 times more Iron, 6.2 times more Phosphorus, 1.3 times more Potassium and 4.1 times more Zinc than Raw Macadamia Nuts.
• Both Macadamia Nuts and Toasted Sunflower Seeds contain similar levels of Magnesium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Macadamia Nuts have 1.3 times more Fat, 2 times more Saturated Fat and 2.6 times more Omega 3 than Toasted Sunflower Seeds.
• While 7 oz of Toasted Sunflower Seed Kernels no Salt contain 28.9 times more Omega 6, 1.5 times more Carbohydrate, 1.3 times more Fiber and 2.2 times more Protein than Raw Macadamia Nuts.
• Both Macadamia Nuts and Toasted Sunflower Seeds offer comparable quantities of Energy per seven ounces.